In the fast lane to switch off stress

AUTOGENIC'S IS A self-induced method of relaxation developed by German doctor Johannes Schultz in the 1920s. It is simple and easy to learn it can be done anywhere, from standing at a bus stop to sitting at one's desk and it only requires a small input of time each day to build the skill and use it effectively.

"By using this method one can learn to relax almost instantly," says Manfred Hillmann who runs courses in the technique both in Ireland and Germany. "Autogenic Training @ is a way to relax, first of all on the physical level and by this method one learns how to bring about inner calm thereby relaxing a tensed up muscular system and harmonising the body's nervous system which controls all bodily functions," he says.

Originally Schultz used the technique to treat medical conditions. But during the 1960s and 1970s it grew in popularity as a general relaxation technique in Germany and it has since spread to Canada, Asia, Britain and Ireland.

"Its specific value for improving and sustaining health was seen and appreciated and AT became very important within the field of `mental hygiene,' or the knowledge of how to remain balanced and healthy in life," Hillmann says

Probably one of the most attractive features of the technique for many people is that it is unobtrusive and can be practised in a sitting, standing or lying position. The aim is to bring about the "autogenic switch," whereby the mind moves from brain activity to brain passivity with an end result of refreshment and calmness.

The system is based on a series of simple, short exercises which ideally should be practised three times a day for the best results. But it is still possible to derive benefit from one or two sessions each day. If time is short, it is possible to complete the basic exercises in four minutes, but Hillmann recommends that people spend longer when feasible and a good average would be 10 minutes per session.

"What the name signifies is that the trainee learns relaxation by way of regular practice (training) and induces the relaxation from within the self (auto-gen from the Greek autos genos - self generated)," says Manfred Hillmann. "This is in fact the most important feature of AT in that one is empowered by an acquired skill to relax of one's own accord without any external stimuli or dependence on other people."

EILEEN CONDON took a weekend course in Autogenics last autumn. She decided to do the course partly to learn how to relax and partly to see if it would help relieve the pain of arthritis. "I'm working hard at practising the technique and I'm not always successful in my efforts. But I do think the skill is coming and I have found it very beneficial to do the exercises at night-time because it helps me to go to sleep," she says.

Larry Maginn recently attended a weekend AT training course. He came across Autogenics when he was looking for alternative ways of treating an asthma problem. "I am not expecting a quick fix for my asthma and I was expecting it to take at least six months before I would see any real benefit from the training," he says.

"I still think it is way too early to know if AT will be helpful for the asthma, but in the meantime I can see unexpected short-term gains in the training in that it helps you to be calmer and more relaxed generally - which I can see as being of considerable value in everyday stressful situations."

A sociologist by training, Manfred Hillmann studied Autogenics with one of the leading exponents of the technique, Dr Hannes Lindeman, and he runs evening and weekend courses in Ireland on a regular basis. Those attending come from a variety of backgrounds - from business and the professions to clergy and students.

In Hillmann's experience, AT is a skill which can be learned and used successfully by most people, with beneficial effects on a whole range of problems from migraine and disrupted sleeping to indigestion, neck and shoulder pain and stress.

"The benefits of mastering AT are numerous," he says. "It is an effective way to support better health, it is holistic in that body, soul and mind are addressed and it is a skill which can be made use of in everyday life to improve concentration, build self-confidence and create a feeling of calmness and contentment about life."